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First FTP Test

JaredKuntzJaredKuntz
in General Training Discussions

Just took my first FTP:

Avg Power: 307

FTP: 291.65

So, my question is I am doing Ironman Austin 70.3 on 10-23-11.  How should i approach the race based on those numbers?  Do I start at 85% of FTP out of the gate or build into it?  I am all new to this.

 

THanks,

Jared

Comments

  • tuckermtuckerm

    Jared,

    Welcome.  Give this a link a look.

    www.box.net/shared/2e1hi7n7c5

     

  • Michael ByertsMichael Byerts
    The Long Course bike execution Tucker directed you to lays out exactly how to race given your FTP. Out of curiosity, did you do the 20 minute, all out, test and take 95% of that number? Did you test indoors or outdoors? On a tri bike or on a road bike? In the aero bars, or on the base bar? What intensity you intend to ride at the race depends on whether you tested in the same conditions as you will race.
    Also, the moment I read your FTP, I looked you up on athlinks to see if you were in my age group. Thankfully, not this year.
  • JaredKuntzJaredKuntz
    Sorry, should have given a little more info.  20 minute test and yes it was all out.  Felt like I was going to puke at the end and after for a bit!   Took the average power of the 20 minutes and multiplied by 95%.  I tested indoors in my garage.  I tested on my Specialized Transition (tri bike).  I was in the Aero Bars 99% of the time.  I am 6'2" and weigh 185lbs.  I have more a swimmers build so bigger on top.  Working on loosing about 10 more lbs, but that will not be before next Sunday.   I guess that is about it.  I did go to that presentation and will take the time to listen through it.  Just didn't know if there was a spreadsheet or something I could enter the FTP into and it would give me a range of what to race in.
    Thanks,
    Jared
  • tuckermtuckerm

    Sorry should have included this as well.  There is a spreadsheet there.

    www.box.net/shared/2s9bz41kw0

     

  • astasicastasic

     Hey Jared, 

    great to have you here. Someone may have posted a link above to racing with power in Wiki. There, you will find a TSS chart/ gear chart and explanation how to use it.

    In summary, estimate time on course, determine TSS/ IF intersection so you fall in green, plug that IF and FTP on the next page in the gear calculator and read instructions how to use gears. We are talking "EN racing gears" not bike gears.

    Just was in  Austin yesterday and ran downtown on the trails. It was a little warm but nice. You are going to have a great race. Send an email or a message if you have more questions.

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